Though many supplements make claims to enhance athletic performance directly, only some have proven research support. Such supplements should be trialed within an individual training and nutrition plan with regular monitoring using functional medicine lab testing when possible.
Beta-alanine is a commonly consumed supplement that improves muscle training response and exercise capacity by buffering lactic acid production, and supports optimal glycogen loading for performance.
Protein
Many athletes take supplements based on recommendations from coaches, teammates or friends; or because of concerns over vitamin deficiency or food intolerance. But these should never be the sole reasons for supplement use – athletes should do their own research prior to purchasing products from health/nutrition supplement stores where staff typically lack an education background in exercise physiology, nutrition or sports medicine.
Protein is an invaluable nutrient for improving performance and building muscle mass, due to its ability to trigger protein synthesis – essential for muscular growth and development. Unfortunately, protein supplements tend to be costly and contain excessive levels of sodium.
Coenzyme Q10, an abundance-inducing naturally-occurring substance found throughout our bodies, appears to aid athletic performance by decreasing fatigue. This may be because it increases energy production while simultaneously decreasing oxygen consumption by exercising muscles. Caffeine-containing energy drinks or shots may also enhance performance by increasing endurance and strength during high-intensity team sports activities – although its intake should be limited prior to an athletic activity to prevent habituation.
Nutrients
Athletes require a balanced diet, but may also benefit from supplementing it with certain vitamins and minerals. Protein supplements are a staple of sports drinks and powders to increase muscle strength and endurance; others available through supplements include electrolytes, carnosine and phytochemicals.
Antioxidant supplements (vitamins C and E) have the ability to enhance performance, but the amounts needed are beyond the capacity of most diets to provide. Furthermore, certain supplements could actually have adverse side effects (for instance beta-alanine).
Overall, research indicates that dietary supplements can only enhance exercise and athletic performance when they’re used as part of a balanced diet that includes whole foods and fluids – specifically an athlete-specific diet rich in proteins, carbohydrates, fats, vitamins, and minerals plus adequate water consumption. Athletes should avoid taking non-FDA approved dietary supplements before initiating any new vitamin or mineral supplementation program.
Hormones
Hormones such as erythropoietin (which increases red blood cell counts) and growth hormone can aid recovery between training sessions by decreasing inflammation and oxidative stress reactions that arise, helping the body adapt more readily for its next session.
Nitric oxide produced from the amino acid arginine converts into blood vessel opening and blood flow increaser, as well as increased delivery of oxygen and nutrients directly to working muscles, improving strength and power performance during short-term, intense exercise sessions.
Studies of tart cherry products containing anthocyanins, specifically those with high concentrations of quercetin, have demonstrated their ability to improve endurance and time to exhaustion in cycling-based tests. Creatine has proven itself the most effective ergogenic aid when it comes to improving high-intensity work capacity, muscle mass and strength during high intensity exercises by increasing muscle phosphocreatine stores, thus speeding the regeneration of Adenosine triphosphate or ATP and supporting muscle firing rates during high intensity exercises.
Energy
Many athletes strive to gain an edge over their competition by altering their diet, training regimen, and supplement regimen. Some supplements can increase muscle strength and endurance as well as speed recovery times; others may help enhance performance by decreasing fatigue or providing additional energy.
Tart-cherry products or ginseng have only limited scientific support as a performance enhancer; however, these plants have long been used in traditional medicine to combat fatigue and strengthen immunity. Arginaine may also help performance by increasing body’s production of nitric oxide which expands blood vessels to increase blood flow to exercising muscles more quickly and remove waste products which cause muscle fatigue more efficiently.
Some supplements haven’t been studied carefully in humans and certain ingredients or ingredient combinations may work differently for each person. Therefore, before taking any of these supplements it would be a good idea to consult a health care provider or trainer first.
